physical. 01/28/15

    Chris, Greg. Tabata holds.
    Chris, Greg. Tabata holds.

    Box jump:

    9, 7, 5, 3, 3, 3

    Height increases each set (denoted by commas between). Rest as needed between sets. The game today is 3 challenging, uninterrupted reps- If jumps become singles, make a minor adjustment and continue uninterrupted.

    Then, 9 aggressive rounds of:

    9 Kettlebell swing @ 55lb. W, 70lb. M
    1 Sprint start @ 20 yd.
    3 Breath rest (On the ground- approx. :10 sec.)
    1 Sprint start @ 20 yd.

    If designated kettlebell swing weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.

    Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately transition to either quick rest or kettlebell swing.

    And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

    Extended arm mace hold (8kg. W, 10kg. M)

    Each position break/ weight to the floor during work round = 1 minute Airdyne.